Broken's road to the Steel City

[Shaffer_515]

This is going to by little thread for the next few months. I am going to train for the Mr Natural Steel City show in Pittsburgh.

I will post up my daily progress and thoughts I would love any ciritism.

The show is September 6...I have some good time to add some more size before the dieting starts.


Wish me luck and keep up if you can!

[waugie14]

YEEEEEHHHH BUDDY!! I'll help ya any way i can bro.

[Big Pete]

Good Luck Little Brother...You got all my wishes for success...Holler if you need anything...

Big Brother...Big Pete

[Shaffer_515]

Thanks guys!! whats this new stuff you are going to be starting today chaz?...oh yeah Pete I may need to eat your dogs for protien all 200lbs of them

[Shaffer_515]

Has anyone ever done the Polygraph test for a natural show what the hell do they ask?...like piss isnt good enough?

[waugie14]

I was gonna start my two week cut but im gonna wait till after the session.... and i sat in on the polygraph, its only like 4 questions. I didnt even know what some of the stuff was. No worries man.

[Shaffer_515]

Cool Thanks Im not worried but you have to pay cash for it haha

Well monday was back and Bi

Wide grip chins - 3x failure (about 12-15)
Rev grip Pull downs - 3x15 started with 160 ended at 200
Bent over row - 4x10-15 135x15 135x15 225x12 225x10
Tbar Rows - 4x12 real light I dont think I went over 250 just focused on the inner back squeeze
Deadlifts - 135x15 185x10 225x8 285x6 315x3

Nothing too crazy just wanted to get the squeeze in tonight is legs going to try something alittle differnet

[Shaffer_515]

Bi

Seated Dumbell Curl 3x12 30,40,45
Standing Ez Bar curl, 4x10 115 for 2 and 75 for 2
Zottaman curl 2 x 15 20lbs
Machine Preacer curl 1x25 long stretch at the bottom

[joe-yamma]

thread subbed. i'm along for the ride w/ you bro.

[mchik]

I'm subbed bro....gotta get in a fellow competitor's corner! Good Luck

[Shaffer_515]

Felt like shit all day must be getting a cold or something

Warm up
Barbell Squats 4x 135-225
Hack Squats 4x 6plates
Leg Press 3x 15 reps
Stiff Leg Dead Lift 3x 10 225
Front Squats 6x 10-12 reps 135

Took a break someone walked in the gym with dog shit on their shoes...I almost lost my lunch over it fuck'n STUNK....

hit up with some calves
seated raise 4x 25 100lbs
standing raise 4 x 20 150lbs

and finished with leg ext and leg curl super sets 3 sets of 12 last set being drop sets got a tight thigh and went home and slept off this cold...

[Malloy1344]

good looking workouts here bro. Keep killin it for that show! Awesome job.

[Shaffer_515]

Thanks man the thera-flu helped alot I took it about 3 hours before I got to the gym...made me uncongested and back to normal...I feel alittle better today but I am not sure to rest today or hit up delts and traps.....

[Shaffer_515]

Felt alot better last night.....

Seated Military 4x10
Dumbell front Raises 3x15
Arnold Press 4x 10 up 10lbs per set
Bent over low cable cross overs 3x12
Upright rows went alittle heavier than usual 3x10
front Barbell Shugs 4xfailure
Seated dumbell shrugs 3x10

in and out in about a hour felt good left it at that.

[Shaffer_515]

Tonight going to do something different..

Chest and Tris....... usually dont work back with bi or tris and chest....

Friday and saturday I am moving into a new house so I wont get anytime to the gym but I am sure to be taxed carring shit up and down the steps hahah....

But next week back to normal

[Shaffer_515]

After a 3 days off from the gym.....Moving into the new house and bringing the dogs up...I ate shit for the past few day but that shit WAS GOOOOOOD!!! hahah

Chest and Tri's
Incline BB -4x 15-10 (135,185,225,225)
HS Flat Press -3x 10 (3 plates a side)
Flat Bench Flys - 4x12 (30,40,50,50)

Tris
Rope pushdown -4x12 (light to get the blood flushed)
V-Bar Push down -4x15(heaveir each set starting with 80 then a final drop set)
SkullCrushers - 3x 12 (pretty light focused on form)

During Tri's I did 10 dips after ever set so it was like 11 sets of 10 (actually the last 3 or 4 we like 7 or 8 I really dont worry about the numbers but failure came into play during the skull crushers)

All that junk food must have helped me out alot I didnt get real tired until I was done!!

But back to eating regular food....water and Complex carbs hahah

[eblnyc]

iam subbed for this ride...show bound..nice!

[Shaffer_515]

Rev grip pull downs -4x 12 brough grip in ever set
Dumbbell Row - 3x10 90-110
Bent over Row - 3x12 225
Dead Lift 4x10-5 225-315
High Pulley Row - 5x15 Real light just to get the squeeze

Dumbell Curl - 3x15-12
Cable Curl 4x10
Rev Curl 3x10
Hammer Curl 4x12-10
High Preacher Machine 2x25

Pretty good pump throughout the workout didnt feel too good on the last set of DL's I think I might of got 3 with good form and shitbagged on the last 2....haha oh well I will get them next time

THis is my last week of throwing arms in with other muscle groups so now I can focus on them alittle more

[Shaffer_515]

Simple.... cold took me forever to get warmed up so I went rather light on the delts....

Lateral Dumbell raise -4x15 20-40lbs
BarBell Front Raise - 4x12-8 95lbs
Smith Machine Military Press - 5x15-10 dont know the wieghts its an old machine with that extra bar on the back of it I think it adds another 35lbs. but went pretty heavy after 2 warmup sets
Upright row 3x10 135lbs
Bent over rear delt flys - 4x10 20-25lbs

BarBell Shurgs - 4x10 135-365
low pulley shurgs 3x5 long hold at the top...

Also found out some guy named chaz may be hitting the stage with me (probubly in the same weight class too) HMMMMM! hahah

[waugie14]

Simple.... cold took me forever to get warmed up so I went rather light on the delts....

Lateral Dumbell raise -4x15 20-40lbs
BarBell Front Raise - 4x12-8 95lbs
Smith Machine Military Press - 5x15-10 dont know the wieghts its an old machine with that extra bar on the back of it I think it adds another 35lbs. but went pretty heavy after 2 warmup sets
Upright row 3x10 135lbs
Bent over rear delt flys - 4x10 20-25lbs

BarBell Shurgs - 4x10 135-365
low pulley shurgs 3x5 long hold at the top...

Also found out some guy named chaz may be hitting the stage with me (probubly in the same weight class too) HMMMMM! hahah

haha, damn dude i thought we were gonna hit some delts/tris sat lol

[Vinny]

After I see pictures of you....I will start up with ya.

yes....i'm doing 515's contest prep.

[Shaffer_515]

I know what I need to bring up my chest and delts my back is growing great with alot of detail right now even with not dieting (my whole family have very thick backs genetically ..I guess that is the german in us I just got vertically challenged out of everyone)...and I always had big quads and little calves I just need to find exsactly what makes them grow on me first....

After doing reserch of the shows and org. the biggest dudes dont always win the conditioning and poseing is what takes the cake...

Thanks for all your help vin!

[Extreme]

Pushing some real good numbers bro, keep it up. I'll definitely be subbed to this journey. And with Vinny in your corner it's gonna be go time.

[Shaffer_515]

Waugie made it up for this worked out learned alot!! thanks man

Rear delt flys - 4x12-6
Cable upright Row 4x15-12
Seated Dumbell Press 4x12-6
Dumbell Lateral raise 4x12-8
Dumbell Shrug 4x15-10

Tri's
Skull Crushers -4x15-6
Weighted Dip 4x15

[Shaffer_515]

Front Squats -4x15
Hack Squats - 4x15-12
Leg Press - 3x 20-15
Dumbell Stiff leg Deadlift -4x15-12
Leg Extention 4x15 (last set drop set)
LEg curl 4x15
Seated Calf raise 5xfailure

[joe-yamma]

Waugie made it up for this worked out learned alot!! thanks man
Rear delt flys - 4x12-6
Cable upright Row 4x15-12
Seated Dumbell Press 4x12-6
Dumbell Lateral raise 4x12-8
Dumbell Shrug 4x15-10
Tri's
Skull Crushers -4x15-6
Weighted Dip 4x15
looks like you guys had a good workout, sorry i missed it.

[Shaffer_515]

looks like you guys had a good workout, sorry i missed it.

Whats up man its all good we will get together and get it done!!!...

[Shaffer_515]

Taking the next month to hit the lats up get them to match my mid and lower back..so I backed off of deads for a bit.....

Chins 4x10
Staight Bar lat pull downs 4x15-12..drop 50 lbs and pull till failure wrap the bar and knock out about 15 more.
Bent over barbell 3x12
Tbar row close grip 4x15 pretty light to get that inner back hit with more contraction.
Seated row 2 one armed for 12 and 2 both arms for 10
Lat pull over machine 6 sets to failure..

Bi's (arms where pretty taxed so I went light jsut to get the pumpand focused on twisiting the wrist at the top)
Spider curl 3x12-8
Seated alt dumbell curl (4x12-8)
Cable 21's 3 sets up 10 lbs each set
Alt hammer curls 4x failure...

[Shaffer_515]

Incline Bench - 4x12-6 (2 warm up sets)
Flat Dumbbell - 3x10-8 (dropped down to 45lbs and pounded out some more till failure)
Cable Cross overs - 3x15
Flat dumb bell - 3-15-12 (put a slight rotation in the wrist to feel something alittle differnet)
Dumbell Pull overs - 4x10 (usually heavier than I go with these on back day felt them more in my outer pecs)

Dips 5x failure

10 minutes stretching before and after

[Shaffer_515]

Sorry missed a few days....busy at work!!


Well My past leg day was almost mirrored to the last one posted except I flipped the excersizes around ...maybe a few extra sets on front and hack squats....felt real good in those I might keep them in the middle of the work out for a bit!

Last night I hit arms first time in about a month and a half that I paired them togther..AWESOME pump and my forarms are still tight after the hammer curls

Standing Barbell curl 3x12
Seated Alt dumbell curl 4x15-10
Cable Precher w/ a staright bar 3x12

Smith Machine tricep ext 4x10
One arm cable ext 5x12
cable kick back 4x8

Hammer curl superseted with wrist curls

and topped it off with 4 sets of dips to failure

[joe-yamma]

good chest workout today bro

[Shaffer_515]

Yeah We hit chest but my calves are killing me!!!

[joe-yamma]

hey broken_515, where you at on "the road" bro?

[Shaffer_515]

Well I been off for a couple of days to recover and get all that new years eve outta me....back to business....will be kicking it off with Legs tonight with GateKeeper..(joey from the steel city session)....Looking forward to getting everything back on track and ready to roll...Jan-May looking to put on some weight and hopefully the kind that sticks!

to be continued.....

[waugie14]

aint nuthin to it but to do it

[Shaffer_515]

aint nuthin to it but to do it

Yeah its tuff but someone around here has to start training for that show...LOL...if you want to hit back this weekend me and big ol red beard are hitting it up we might go down to the south hills to meet up with you and joe

[Shaffer_515]

Back Squats warm up 3 sets up to 275
heavy Leg extension-1 set 15 reps
Lying leg curl- 1 set 15 reps
Dumbbell sl stretches - failure

That was pretty much a warm up I couldnt get the right feeling so I went on

Leg Press - 4 sets of 15-12 then 2 sets of one legged press...with calf raises after each set

Front Squat - 3 sets of 15

Stiff Leg deadlifts - 3 sets of 10-6

Seated calf raises -3 sets of 60-30

all in all the little time off felt great but took a bit to get back in the swing of things!

[waugie14]

Yeah its tuff but someone around here has to start training for that show...LOL...if you want to hit back this weekend me and big ol red beard are hitting it up we might go down to the south hills to meet up with you and joe

Man i'd like to, those few weekend sessions was an occassion. Im pretty neurotic when it comes to my weekly routine lol. Contest prep will be here before you know it dude. Can't wait. Im gonna start my journey as soon as i get a chance to chill. Keep hittin it hard!

[Shaffer_515]

Man i'd like to, those few weekend sessions was an occassion. Im pretty neurotic when it comes to my weekly routine lol. Contest prep will be here before you know it dude. Can't wait. Im gonna start my journey as soon as i get a chance to chill. Keep hittin it hard!

SHit dawg....yeah May will be here super quick!!!.....you still down for the arnold

[niladmirari88]

That's awesome you are doing a show man. I just started dieting/training for the NPC Pittsburgh. Let's make some noise in 2008.

[waugie14]

SHit dawg....yeah May will be here super quick!!!.....you still down for the arnold

Im goin but stayin for the weekend dont look to good, if saturdays the day shit is goin on in the cage then thats when i'll come.

[joe-yamma]

ok, broken hit those legs hard! (i guess i'll hit legs tonight)
what about a little training session this weekend guys??? back maybe? chest again?

[Shaffer_515]

Arms....

Over head Dumbell Press 3x10 super heavy
Close grip bench 3x10-6
Weighted dips -4-failure

Bis
Run the rack -50-20 6 reps
drop set 21's 2x
Revercurls w/ ezbar -3sets 10
Hammer curls - 3 sets of 15

[Shaffer_515]

4 sets of 20-15 wide grip pulls
4 sets of 15-8 Lat pull downs (changed grip each set)
4 sets of 10-3 Dead lifts -225-315-365- got 405 for 1 then droped to 225 for 6 (5th set)
3 sets of 12-10 DB rows
4 sets of -failure-standing low cable rows/pulls

5 minutes of stretches, one arm at a time then hung from the pull up bar for 60seconds at a time

[Shaffer_515]

Seated lateral raise. hammer grip 4x10
PCP - 4 sets 10-6
front dumbell raise 3x12
Seated dumbell press 3x10
rear delt dumbell fly 4x15

Barbell shrugs - 3 out,in,together, and rear x4

Also found out my wife is expecting our first child So I will do my best to stay on track but the family comes first

[Shaffer_515]

Hammer strenght flat press - 4sets12-10 3 plates each side
Incline Db Press -4 sets 12-6 65-110
Incline cable flys - 3 sets 15 - 45-65
Dips 3 sets - failure
dumbell pull overs 3 sets 15-10 75-90

3 giant sets -30 seated, leg press, body weight

3 giant sets to failure - decline, hanging knee, floor crunches

[Shaffer_515]

legs

warm up- leg ext. 3-20

Smith Squats - 5 x 12-6
Leg ext - 3 x 10-5
Hack Squats -6 x 12-6
Leg Press - 5x 20-12
Stiff leg DL 4 x12-8

Calf circut
Seated, leg press, donkey -3x30 no rest

[waugie14]

pound em!!

[Shaffer_515]

back day

Rack deads - 4x 15-4 225-315-405-315
lat pull downs - 4x15-10 180-stack (220)
bent over rows - 3x 10 135 225 275
machine pull overs 4x 20 super set w/ pull ups -failure

[Shaffer_515]

Delts/Traps

after a short warm up....

Seated Military Press - 4x12-6 135,185,225,225

Upright Cable rows - 4x15 -90-100-125-150 (Elbow really out and up to feel mainly in the rear delts) (thanks chaz I love these now)

Lateral machine with the Press machine (dont know what it is called)4x10 90-145 (on the presses rotated my grip that the palms faced out away from me....

Shurgs - the crazy 30 rep sets that the house showed us at the ABC session in pittsburgh

Shurg machine - its old as hell and 30lbs feels like 90 for some reason but it works

[waugie14]

Delts/Traps

after a short warm up....

Seated Military Press - 4x12-6 135,185,225,225

Upright Cable rows - 4x15 -90-100-125-150 (Elbow really out and up to feel mainly in the rear delts) (thanks chaz I love these now)

Lateral machine with the Press machine (dont know what it is called)4x10 90-145 (on the presses rotated my grip that the palms faced out away from me....

Shurgs - the crazy 30 rep sets that the house showed us at the ABC session in pittsburgh

Shurg machine - its old as hell and 30lbs feels like 90 for some reason but it works

strong military press! those shrugs are bitch, i love the leaning ones especially

[Shaffer_515]

chest

Smith inclines- 4x 12-6 135,185,225,225, striped to 135 and reped out i think about 16
Flat db press 3x12-6 85,95,110
crossovers 4x15 45,55,65
decline bench 3x20 135

abs 3 circuts of 30
wrist curls 4 sets of 30

[Shaffer_515]

Arms

Close grip bench - 4x15-8
overhead tri Extension- 4x12-8
cable pulldown/superset/dumbell kickbacks 3-10

Alt dumbell 4-12
one arm cable prearcher - 4-15 (concentrated on the bottom of the movement great pump)
hammer curl 3x15-6

[Shaffer_515]

After meeting with andy getting a good eval and seeing where I am currently and what I need to do my split will look like this for the next 4 weeks....8 months till show time

legs
chest/bi
off
back/abs
delts/tri/traps


Focusing on upper chest and lats to get that thick from the side look

[Shaffer_515]

LEGS

focusing on abbsuctors today

squat 3x 10-4 135,225,315 (pretty wide stance)
hack squats - 3x10 3,4,4 plates a side
leg press - 4x12-10 (wide stance and toes pointed out) focus on the abbductors
Stiff leg - 4x10 - 135,225 back in forth on weight
superset lying leg curl/leg ext - 3x15

seated calf -3x30
leg press calf-3x50
body weight unilateral 3x40

[Shaffer_515]

Chest/Bi's

flat incline db -3x10-6 80,95,105
incline Hammer -3x10 2,3,2, plates on each side
incline flys - 3x15-12 30,35,40
low cross overs - 4x25 25,30,20

Bi
Barbell curl - 3x15-10 65,95,105
seated alt db curl -3-12-8 30,35,40
overhead curl -3x15 20,30,40

followed by 10 minutes of chest and bar stretching

[waugie14]

how did the wide stance feel

[joe-yamma]

Focusing on upper chest and lats to get that thick from the side look
looking strong bro!
for upper chest, i suggest G Diesel's "Inclined to Grow" workout... it's in the AOM.

[Shaffer_515]

how did the wide stance feel

It was different I am still sore in the inner thighs (that was the point) I am going to try those dumbell ones next work out...to just get a different angle

[Shaffer_515]

looking strong bro!
for upper chest, i suggest G Diesel's "Inclined to Grow" workout... it's in the AOM.

will check it out ....after stretching ALOT more before and after i fell my upper chest sore for a few more days...I am trying not to slaughter my front delts with these so my chest gets the full affect of the presses...

[Shaffer_515]

back

Rack lifts -3x12,10,8,4 -135-405
Lat pull down - 5x15-10 150,170,200(stack)....rev grip last 2 150,130
Tbar row - 3x12-10 100,150,200
Wide Pullsups - 3x10
Barbell Pull overs - 3x12 95

Abs 3x30
decline
hanging knee raise
Lying leg raise

[Shaffer_515]

Went to the doctors today everything is good to go add weight and all that

BUT I do have sleep apnea we think I snore like a son of a bitch and the wife wakes me up because I stop breathing....but I am going to a sleep center to get it check out if I need to use the head gear or the surgery?...oh well

[joe-yamma]

several members of my family have sleep apnea.
my ex used to say the same thing...
i snore like a freight train and stop breathing often,
but i've never gotten it checked.

if you do have it and you go through all of the bs to get the machine,
i'm told that once you get used to wearing it, you have the best sleep of your life.

[Shaffer_515]

I get that now on the couch when I get sent out there...lol

[Shaffer_515]

Delts
Super sets for a change
side db laterals
Barbell front raise 3x12-8

Seated Military
Standing unilatereral db press 4x12-10

Behind the neck Smith Press
Rear Delt Fly 3x15-12

TRIS
TRICEP EXTENSION MACHINE 3x10-6
ROPE PULLDOWNS 3x15-8
SKULL CRUSHERS 3x10
SS W/ DIPS 3 failure

Traps
Giant set
Barbell shurgs
Machine Shurgs
Behind the back shrugs 4x12-10


Awesome pump....pounded'em and was wore the fuck out

SOOO SORE TODAY!!!

[waugie14]

Delts
Super sets for a change
side db laterals
Barbell front raise 3x12-8

Seated Military
Standing unilatereral db press 4x12-10

Behind the neck Smith Press
Rear Delt Fly 3x15-12

TRIS
TRICEP EXTENSION MACHINE 3x10-6
ROPE PULLDOWNS 3x15-8
SKULL CRUSHERS 3x10
SS W/ DIPS 3 failure

Traps
Giant set
Barbell shurgs
Machine Shurgs
Behind the back shrugs 4x12-10


Awesome pump....pounded'em and was wore the fuck out

SOOO SORE TODAY!!!

good stuff!!!

[Shaffer_515]

good stuff!!!

it was a good change but i really like hitting my rear delts first...I was so swoll and tired by the time i did my rear delts I could hardly feel them contracting.....

[waugie14]

it was a good change but i really like hitting my rear delts first...I was so swoll and tired by the time i did my rear delts I could hardly feel them contracting.....

i always do them first just cuz they used to be a weak point

[Shaffer_515]

Legs

Squats 4x10-8 (wide stance) up to 315 felt a slight twinge in my right knee...lightened weight and...
front squats 2x10 135, 185
Leg Press one legged - 4x10 not too heavy for sake of the knee
Stiff Leg DL 3x10 135,185,225
Lying leg curl - 4x15 80,90,90,60
leg extention - 3x10 pretty heavy (felt my left leg compisation so I dropped weight and went real slow)

calfs
leg press machine
seated
2x50

Grabbed some 40lb dbs and did some ham string stretches (kinda like sldl)

going to take it easy on the knee for the next week or so...hopefully will be back to squating in no time

[Shaffer_515]

Chest/Bi

Chest
Incline DB 3x12-8 80,100,110
Incline Barbell Press - 3x15-3 135,225,315 (PR) the dropped down to 125 and rocked out 30 reps
Cable flat flys 3x15 25,35,45
Pullovers - light till failure

bis
Buddy curls 3x30 (close, wide,rev) 75-45
preacher curl 3x15-10 75,80,85
lying curls- 3x15 60-80 (on the low row machine)

forarm circut 3x
rev wrist curls
behind the back wrist curls
hammer curls


Had a good work out partner a guy that got me to the gym when i was 16 he got into some trouble a while back and now he is back at it!

[McFly]

awesome journey brother! i'll be checking back now that i found it!!

keep at it!

[Shaffer_515]

THAT, young man, is how babies are made

[waugie14]

THAT, young man, is how babies are made

so thats how it happened?

[Shaffer_515]

so thats how it happened?

Yeah make sure you dont take jules to a chest day with you...I brought missy once......now I got that thing for the next 18 years of my life! UGH....LOL

[waugie14]

Yeah make sure you dont take jules to a chest day with you...I brought missy once......now I got that thing for the next 18 years of my life! UGH....LOL

HAHA, aight dude off to do some chesticles myself soon

[Shaffer_515]

HAHA, aight dude off to do some chesticles myself soon

Pound em cuz

[Shaffer_515]

Tried to change up alittle different type of rows and pulldowns

Wide Chins 3x10
V-handle pull downs 3x15-12 140-160
Wide Behind the neck pull downs 3-20 100-130
bent over rows on the smith machine 3x10 135,185 225
(dropped down to 135 and got about 15)
standing low cable row 4x20-10 90,140,90,90
(used different grips each time, over hand,two handed, hammer grip, underhand..really felt these in my lower lats)
Machine pullovers 3x8-6 160,170,170

and finished it off with a pathetic attempt of wide grip chins...so I just wrapped that bar and hung for 60 seconds 3 times

I was fuckin wrecked felt wide but I was and still feeling pretty worthless to soceity tonight gunna sleep like a sleepin fool!

[joe-yamma]

way to hit that iron, bro

[Shaffer_515]

DELTS/Tris/Traps


DB Press 3x10-6 75,80,85
Seated Lat Raise 3x10 (hammer grip) 20,25,30

Behind the Neck Military -3x10 135
Bent over Rear delt flys-3x12 20,2025

Outter grip machine press 2x20 60
Lateral machine 2x20 60

Tris
Overhead db ext 3x15-8 75,80,90
Rev grip overhead cable ext 3x15 75
tricep cable push down 4x25 25

Traps
DB shrug 3x20 80,90,100
super set with neck extensions on the "head machine" (no pun intended)

Shrug machine 3x10
super set with face forward on the "head machine" (again no pun intened)

[Shaffer_515]

Legs

Been having a little knee problem from the last leg day so i figured I will just go light with high reps on things i usually dont do

Smith squats feet out infront and close together 3x20-15-135
Leg ext -3x50-35 40,50,60 really got a pump from those
walking lunges -3 15 sets per leg- not too much room so used a ez bar w/ 45's on the sides
leg abbductor ss w/ adductor -3x30 120
and lying leg curls 3x50 40,30,20 (couldnt stand up or walk for a few minutes after set)


Calf
seated 2x30
leppress 2x45

I am pretty worthless today super sore! but felt awesome last night

[McFly]

i feel ya, after legs I am practically dead

[krazyassmexican]

Legs

Been having a little knee problem from the last leg day so i figured I will just go light with high reps on things i usually dont do

Smith squats feet out infront and close together 3x20-15-135
Leg ext -3x50-35 40,50,60 really got a pump from those
walking lunges -3 15 sets per leg- not too much room so used a ez bar w/ 45's on the sides
leg abbductor ss w/ adductor -3x30 120
and lying leg curls 3x50 40,30,20 (couldnt stand up or walk for a few minutes after set)


Calf
seated 2x30
leppress 2x45

I am pretty worthless today super sore! but felt awesome last night

killer ass shit

[joe-yamma]

Shaffer moving some weight at the Akron ABC
http://img.photobucket.com/albums/v259/joe-yamma/Animal%20Pak/l_3989fe27ddd3cdb2332e68f10abe06c3.jpg

[Shaffer_515]

Hey thanks!...well now that i am immortalized on the internet I will have to keep it up now!....

[Shaffer_515]

V handle pulldowns - 6x15-10 worked up to stack then back down to 150
Rack deads - 3x12-10 225-365
lying Tbar row - 4x15-10 90,135,90,90
Dumbbell row 3x10-8 110,115,120
seated row with chambered bar 4x130 (changing grip each set)
superseted w/
high pully pulldowns 4x15 30-40


Wrapped wrists and hung for 30 seconds 4x

[Shaffer_515]

Delts tris traps.....

Seated DB press -3x10-6 70,85,95
Front delt raise - 3x20
superseted w/
Lying rear delt flys w/cable cross over -3x30
Seated lateral raise -4x15-10 20,30,35

Tris
Chazzinators - 4x10-6 25 on each side
incline db extension -3x15-10 65,75,80
Rope pulldowns -4x10 2 rev grip and 2 regular
Dips -3x failure (around 15-20)

Traps
Upright row 2x30 (Change grip every ten)
Barbell shrug 2x40 (Change grip every ten)

[waugie14]

Delts tris traps.....

Seated DB press -3x10-6 70,85,95
Front delt raise - 3x20
superseted w/
Lying rear delt flys w/cable cross over -3x30
Seated lateral raise -4x15-10 20,30,35

Tris
Chazzinators - 4x10-6 25 on each side
incline db extension -3x15-10 65,75,80
Rope pulldowns -4x10 2 rev grip and 2 regular
Dips -3x failure (around 15-20)

Traps
Upright row 2x30 (Change grip every ten)
Barbell shrug 2x40 (Change grip every ten)

how did those work

[Shaffer_515]

how did those work

Not too shabby really felt them on the lower part of the tri (closest part to the elbow)...NExt time I am going to SS them with those Reverse grip rope pulldowns I got swoll ham hocks after i did those man...they didnt stay too long after the workout)....then that joey porter kid came up to me and I felt like shit..he was pounding arms and and had a sleveless shirt on the dude is a fucking natural freak!

but I would recomend you try the reverse grip ropes man you can play with the movement at the bottom to really pound them!....my delts are horrible i think I just cant get the to pop

[waugie14]

Not too shabby really felt them on the lower part of the tri (closest part to the elbow)...NExt time I am going to SS them with those Reverse grip rope pulldowns I got swoll ham hocks after i did those man...they didnt stay too long after the workout)....then that joey porter kid came up to me and I felt like shit..he was pounding arms and and had a sleveless shirt on the dude is a fucking natural freak!

but I would recomend you try the reverse grip ropes man you can play with the movement at the bottom to really pound them!....my delts are horrible i think I just cant get the to pop

you ever try pre-exhaust ur side delts before your presses

[Shaffer_515]

I usually try doing any pressing movements around 2nd or 3rd in order yesterday i was trying to change it up...I got a decent front delt and rear delt but my sides just suck

[waugie14]

u might try doin those seated laterals like house showed me, get high at the top for a good squeeze, use like 20-30lbs

[Shaffer_515]

bring them the whole way up at the top (over my head)?

[waugie14]

no i mean like you normally would but as high up so the tension is still on the side, probably top of the dumbell to top of your head, around that level. Check out Laynes thread, see if he says anything about it too.

[Shaffer_515]

Very well I will check it out!.....I think I prioritized my front and rear delts for too long no I have trouble realy feeling my side head

[Shaffer_515]

Legs

felt good after a weeks rest to my knee

Squats 4x15-5 135,225,315(8),315(5)
leg extensions -3x30 60,70,60
Stiff Leg -4x10 135,185,225,225
Lying leg curls - 4x15 60,70,80 dropped to 30 on the last set and did 10 each leg

Calf circut-3x30

Felt real good walking out of the gym with my squat numbers going up...and yeah I did some leg posing with my boy gatekeeper...Im caught up to quads with him but smoked him on hams!...lol

[Shaffer_515]

Hit back with J-Bear on saturday ...one of those days you have to drag that ass to the gym we hit up my globo type gym in wexford....did some hammer stenght rows..3 different machines and then pounded bi's...didnt record anything so i have nothing crazy to post but watch out for chest tonight...gunna slaughter it!

[spyderman4g63]

Is the show September 2008? I may have to come check it out. I've never been to a show before.

[Shaffer_515]

yeah man myself and chaz and jesse are doing the Mr. Natural steel city (OCB show) (west Allengeney High school) on the 6th...and on the 13 I am going to stay on my diet for the "Erik Fankhouser mid atlantic grand prix in wheeling"...I really want to just feel out everything on the first show...and then make sure I got everything together for the second!

Oh yeah I want to thank joe for coming to train all the time haha even though you hate traffic...and thanks for the words of encouragement (about putting on some size since the first abc) it helps when it feels like I am spinning my wheels....oh and as my personal researcher and chemist..lol

[joe-yamma]

Hit back with J-Bear on saturday ...one of those days you have to drag that ass to the gym we hit up my globo type gym in wexford....did some hammer stenght rows..3 different machines and then pounded bi's...didnt record anything so i have nothing crazy to post but watch out for chest tonight...gunna slaughter it!that gym sucks... not!
you know the gym is nice when they have hand disinfectant every 20ft!!! haha
you gotta watch out for those eye-balling cougars too.
we did get in and hit a quick basic workout, but damn are my bi's sore today!

[Shaffer_515]

She was eye ballin you brother!...to old for me!...my inner back is real tight still alot of different angles i am not accustomed to lol...dont forget about the flat screens on every piece of cardio equipment....I am waiting for them to put them on the squat rack and HS machines lol

[joe-yamma]

Oh yeah I want to thank joe for coming to train all the time haha even though you hate traffic...and thanks for the words of encouragement (about putting on some size since the first abc) it helps when it feels like I am spinning my wheels....oh and as my personal researcher and chemist..lolno doubt shaff, it's always a good time training w/ you.
if we lived closer i'd definitely try to hit the iron w/ you more often.
me and you and chaz gotta get together for a little session before my surgery on the 28th...
it's inspiring to see the progress that you guys have made.
interested in coming down to my gym?
you could probably twist my arm to go back to the oxford, haha.

[Shaffer_515]

True dat chaz is a beast I have been playing catch up to him since we started training together...lol

[Shaffer_515]

Chest...by its self for a change

Decline - 3x 15-8 135,225,225
Incline DB press 3x12-10 85, 95,100
Cable cross over ss w/ incline db flys real light 3x15-25
flat bench worked up to a solid 315 for 1

pretty taxed and spent l....ooking forward to taking the day off tommorow and just recover...feel like i am getting stale....

[waugie14]

I need to get into the 100lb DB game soon haha, will be there shortly

[Shaffer_515]

They feel different at every gym man I can do 120's at bens for 8 but my 120s feel like 145s haha i wasnt feelin 100% i should of done more

[waugie14]

yeh your db's feel heavy as hell, them shits where made across the street

[Extreme]

Lookin good Schaffer! It's been a minute since I've had a chance to get on here, but it looks like your still killin it in the gym. How's the show prep comin? Looks like you and the rest of the steel city gang are gonna tear it down at that show. Stay strong, stay focused. Much respect.

[Shaffer_515]

yeh your db's feel heavy as hell, them shits where made across the street

Lookin good Schaffer! It's been a minute since I've had a chance to get on here, but it looks like your still killin it in the gym. How's the show prep comin? Looks like you and the rest of the steel city gang are gonna tear it down at that show. Stay strong, stay focused. Much respect.

Yeah dude my buddy is getting free tanning for his old lady to re weld the broke ones he works across the skreet actually...lol the hex heads arnt bad its those plate ones that kill me everytime!

Hey extreme whats going on big man hope all is well down in GA with the family cuz!

[liftthatshit08]

nice lifts goin dude, i hear u on the dumbells bein heavier some places...i used to go to ultimate fitness in the mall and could easily do 60's for flat dumbell presses for @ least 10, this new place i go with the plate dumbells those dam things feel like 80's,,,, haha, weird....didnt know u had a thread or i woulda posted sooner, lookin good dude, keep that shit up!

[Shaffer_515]

nice lifts goin dude, i hear u on the dumbells bein heavier some places...i used to go to ultimate fitness in the mall and could easily do 60's for flat dumbell presses for @ least 10, this new place i go with the plate dumbells those dam things feel like 80's,,,, haha, weird....didnt know u had a thread or i woulda posted sooner, lookin good dude, keep that shit up!

HAHA yeah dude thats because Ulitmate fitness sucked man...HATED THAT PLACE!....YEah man I was the first one Chaz just copied my ass cause he is shaddy like that....LOL....yeah dude you still down for sunday?

[waugie14]

HAHA yeah dude thats because Ulitmate fitness sucked man...HATED THAT PLACE!....YEah man I was the first one Chaz just copied my ass cause he is shaddy like that....LOL....yeah dude you still down for sunday?

u just weren't as lazy lol

[Shaffer_515]

Touche` hahah what going on

[liftthatshit08]

HAHA yeah dude thats because Ulitmate fitness sucked man...HATED THAT PLACE!....YEah man I was the first one Chaz just copied my ass cause he is shaddy like that....LOL....yeah dude you still down for sunday?

aww cmon now man, ur talkin about my first gym there, u cant be dissin on that place, i thot it was great, it didnt have all the equipment of say world gym, but i think the place had character, haha, that place is the whole reason i do this, its the first gym i ever joined (plus it was cheap haha), ya im down for sunday if guys are trainin @ the source, did u guys decide on a bodypart yet?

[waugie14]

we're gonna row our asses off....be ready :)

[liftthatshit08]

oh u know it dude, i love back day, even though i'll be the smallest dude there, haha

[waugie14]

size dont matter man, never let ur ego get in the way at the gym and try to do some shit you cant handle, see ya sunday

[Shaffer_515]

HAHA well I went to the old Ultimate Fitness a few times...but anyhow....Its on for sunday (i hope)...pound some back and bi's....Hit some poses to get freshened up on the manditories....yeah dude its bodybuilding it all the "illusion"...you will be fine

[Shaffer_515]

Where the hell is Jbear at?

[liftthatshit08]

HAHA well I went to the old Ultimate Fitness a few times...but anyhow....Its on for sunday (i hope)...pound some back and bi's....Hit some poses to get freshened up on the manditories....yeah dude its bodybuilding it all the "illusion"...you will be fine

illusion? not sure wat u meant by that, oh and i didnt know u didnt go to the one in the mall, haha, ya i heard the old one by the beer place sucked, but the one in the mall is the one i was a member @...i def compare it to the source, not as hardcore, but close, haha, and ya sunday sounds fuckin sweet dude, i need some work on hittin the mandatories so thats good..

[Shaffer_515]

illusion? not sure wat u meant by that, oh and i didnt know u didnt go to the one in the mall, haha, ya i heard the old one by the beer place sucked, but the one in the mall is the one i was a member @...i def compare it to the source, not as hardcore, but close, haha, and ya sunday sounds fuckin sweet dude, i need some work on hittin the mandatories so thats good..


Yeah he had the place at where C&s Dance (broadhead rd) and by the beer dist..then the mall...he fucked alot of the guys (who were members) when he moved to the mall so we decided never to give him a dollar....but that is neither here nor there

ANYHOW....

Illusion it is how you display your muscle on stage not how big it is....hide your weak spots and show your strong points.....

Gotta work on them man..once we hit them on sunday if you want we can work on them every week...I try to practice them 2 times a week right now...cant see anything I am all fat right now but I can feel the contractions

[liftthatshit08]

Yeah he had the place at where C&s Dance (broadhead rd) and by the beer dist..then the mall...he fucked alot of the guys (who were members) when he moved to the mall so we decided never to give him a dollar....but that is neither here nor there

ANYHOW....

Illusion it is how you display your muscle on stage not how big it is....hide your weak spots and show your strong points.....

Gotta work on them man..once we hit them on sunday if you want we can work on them every week...I try to practice them 2 times a week right now...cant see anything I am all fat right now but I can feel the contractions

ok i get wat ur sayin...yea obviously u can tell i dnt hold alot of bodyfat even wen i eat watever, which is pretty much wat im doin right now,, so ya i've been goin over that stuff alot lately any way, wats good for me is that i can see wats goin on and wat i need to improve right now,, its not too bad at this point, just need more size, did u say joe was comin too? is he bodybuilder or powerlifter? hes one huge dude...

[Shaffer_515]

ok i get wat ur sayin...yea obviously u can tell i dnt hold alot of bodyfat even wen i eat watever, which is pretty much wat im doin right now,, so ya i've been goin over that stuff alot lately any way, wats good for me is that i can see wats goin on and wat i need to improve right now,, its not too bad at this point, just need more size, did u say joe was comin too? is he bodybuilder or powerlifter? hes one huge dude...

yeah this is our last time to hit it up with Jbear...he is going under the knife...so we cant do too many pressing movement or his arm might fall off....he is a body builder I guess...Joe you mind telling us what your are?....besides Big lol....Ben might come out as well if it is early (us 3 worked out at the ABC)....Chaz jumped ship to go work out with Erik..lol....But ben looks like a viking...he is about 275

[liftthatshit08]

yeah this is our last time to hit it up with Jbear...he is going under the knife...so we cant do too many pressing movement or his arm might fall off....he is a body builder I guess...Joe you mind telling us what your are?....besides Big lol....Ben might come out as well if it is early (us 3 worked out at the ABC)....Chaz jumped ship to go work out with Erik..lol....But ben looks like a viking...he is about 275

haha thats kool man, like i said, i can use training and dieting knowledge from nebody that knows more about it than i do, and that is usually alot of ppl, haha wat time r u guys hittin up, during the day i hope...

[Shaffer_515]

yeah dude thats how one learns...ask question...

Umm dont yet should be around noon ish

[liftthatshit08]

yeah dude thats how one learns...ask question...

Umm dont yet should be around noon ish

ok dude, thats perfect, ummm u wanna just pm me on here, wen u know for sure, cuz i'll def b comin out..

[joe-yamma]

Where the hell is Jbear at?yo!
shaff, surgery is the 28th, so that means we have next weekend too!

thx for the compliments guys. i guess i'm a recreational bodybuilder?
i don't plan on competing (at this point), but weight training is a very important part of my life.
just realized that this summer will be 20 years that i've been hitting the iron.. wow, scary, haha.

enough about me, are we getting together w/ Shaf to hammer some back and bi's or what?

[liftthatshit08]

yo!
shaff, surgery is the 28th, so that means we have next weekend too!

thx for the compliments guys. i guess i'm a recreational bodybuilder?
i don't plan on competing (at this point), but weight training is a very important part of my life.
just realized that this summer will be 20 years that i've been hitting the iron.. wow, scary, haha.

enough about me, are we getting together w/ Shaf to hammer some back and bi's or what?

holy shit man! 20 years, thats wat i call an iron vet, umm ya as far as i know we're doin that, he told me sunday, around noon, im not sure if he's entirely sure wat time tho...

[Shaffer_515]

Well if this gets off the ground Chaz is gunna be thrownin some crazy shit at us!

[joe-yamma]

Well if this gets off the ground Chaz is gunna be thrownin some crazy shit at us! 6 pies on the jailhouse rows... looking strong!
you're hitting it hard too shaff... you look thicker every time i see you.
with that small waist, you got the v-taper down bro.

[liftthatshit08]

im pissed, sounds like u guys killed it today, wish i coulda made it..

[Shaffer_515]

6 pies on the jailhouse rows... looking strong!
you're hitting it hard too shaff... you look thicker every time i see you.
with that small waist, you got the v-taper down bro.


Jbear lookin pretty thick yourself for being a broke dick....lol....in all seriousness man your recovery is going to be nasty come back thick old man with all that muscle memory!

[waugie14]

Jbear lookin pretty thick yourself for being a broke dick....lol....in all seriousness man your recovery is going to be nasty come back thick old man with all that muscle memory!

with some machine shorts and a fresh goe-t

[waugie14]

way to kill it gentleman

Shaff- gonna be a good time at the show

[Shaffer_515]

way to kill it gentleman

Shaff- gonna be a good time at the show

Sir you are far too kind!



Barbell Rows- 4 sets
Old School T's- 5 sets
DB Rows- 3 sets
Pulldowns(real lite)- 2 sets
DB Curls- 4 sets
Old Ass Preacher Curl Machine- 2 sets


Yeah dont worry we are not miserable fucks trying to copy off of a ad we bring it when it needs to be

[liftthatshit08]

yo shaff, wat up man, hey did u gain alot more weight since the first ABC? i was just lookin @ the pics on house's myspace, and u look like u packed on alot..just curious...oh and r ne of u guys hittin up again this weekend? i woulda came last time but i had a test to study for, and got on it a lil late

[Shaffer_515]

yo shaff, wat up man, hey did u gain alot more weight since the first ABC? i was just lookin @ the pics on house's myspace, and u look like u packed on alot..just curious...oh and r ne of u guys hittin up again this weekend? i woulda came last time but i had a test to study for, and got on it a lil late


Yeah man thanks for noticing...I dont really see me any bigger but I am my own worst critic...my weight went up alot and my strength went up even more...I am just alot more tired and winded...lol..got my diet on track and a split that i can modify to my liking....and really paying attention to how i am feeling in the gym...if i dont feel it I take off and sleep a few extra hours




I think we are meeting up for some chest this weekend...down at joe or chaz's gym...

[Shaffer_515]

UGh felt like a steamy turd tonight....

front squats 3x15/10/6 135-225
hack squats 3x10 3 plates each side
lunges 3x 8 steps each leg 125-135
leg ext 4x20-5 20 each leg 2 times 2 both legs long pause at the top 40 and 110
leg curl same thing forgot the weight

calf circut 2xs

[joe-yamma]

Yeah man thanks for noticing...I dont really see me any bigger but I am my own worst critic...

I think we are meeting up for some chest this weekend...down at joe or chaz's gym...
good eye liftthatshit08... shaff has definitely put on some mass since i met him.
you can tell he's dedicated and it's all about that hard work bro.

speaking of hard work... liftthatshit08, are you down for a workout this weekend w/ us?

[liftthatshit08]

good eye liftthatshit08... shaff has definitely put on some mass since i met him.
you can tell he's dedicated and it's all about that hard work bro.

speaking of hard work... liftthatshit08, are you down for a workout this weekend w/ us?

hell ya, i def wanna train w u guys, only thing is im not too fond of drivin around the pittsburgh area, like downtown, so idk where u guys r train yet, but lemme know i might be able to make it out, only reason i didnt last week was because i had a test that monday and i really needed to study for it, but it paid off haha, lemme know wat u guys r doin tho...

[Shaffer_515]

hell ya, i def wanna train w u guys, only thing is im not too fond of drivin around the pittsburgh area, like downtown, so idk where u guys r train yet, but lemme know i might be able to make it out, only reason i didnt last week was because i had a test that monday and i really needed to study for it, but it paid off haha, lemme know wat u guys r doin tho...

we wont be driving in the city its self

[liftthatshit08]

we wont be driving in the city its self

well idk, i mean, is any one person gonna drive, like if we all met @ the source, or are we just gonna drive seperate, cuz i gotta be honest, if its outside of like around this area, i suck @ knowin where im goin..

[Shaffer_515]

well idk, i mean, is any one person gonna drive, like if we all met @ the source, or are we just gonna drive seperate, cuz i gotta be honest, if its outside of like around this area, i suck @ knowin where im goin..

I wont let you get lost

[liftthatshit08]

I wont let you get lost

ok we'll see dude, im still thinkin about it

[Shaffer_515]

ok we'll see dude, im still thinkin about it

alright whatever man...not begging you... but give some notice if you are or arnt so we aint sittin there with our thumbs up our asses

[waugie14]

haha!!!

[D-Bomb]

subbed, show is on my birthday, heh.

[Shaffer_515]

haha!!!

Whats so funny?

subbed, show is on my birthday, heh.

wich one the 6th or 13th?

[waugie14]

alright whatever man...not begging you... but give some notice if you are or arnt so we aint sittin there with our thumbs up our asses

yup

[Shaffer_515]

yup


Oh so you didnt like sitting there waiting on frickin JBear to bring his ass to the gym either...but it was nice to catch up with you and julie....

[waugie14]

lol

[D-Bomb]

wich one the 6th or 13th?



6th :)

[Shaffer_515]

6th :)

Well shit in case i forget in 6 months happy birthday!

[Shaffer_515]

Chest and Bi's tonight

any ideas on something to change shit up with?

[D-Bomb]

Well shit in case i forget in 6 months happy birthday!

haha, thanks my man, i'll consider your comment special

[D-Bomb]

Chest and Bi's tonight

any ideas on something to change shit up with?

going from a set of flat dumbbell press into dumbbell flyes without rest, like a transition set? could fuck you over a bit!!, and then stand up and have a pair of dumbbells ready to hammer them biceps, and after that if your feeling sadistic go on to hammer curls.

[Shaffer_515]

Doin work

Chest
Incline barbell 3x15-6 135,225,275
ran directly over and did
Inlcine db flys 3x10-6 55,65,75
Flat DB press 4x10-6 105,110,120 (feelin good so decided to just slay'em)
Decline cable fly 3x20 25lbs
heres where it got ugly-went to the crazy nautalis machine and pounded a circut of
palms out chest press -3x20 55,65,110
same machine has a fly rig -3x20 55,65,85
machine pullovers 3x20 60,70,80 (felt like fricken doian yates! lol)

Rested for about 10-15 mintutes and pounded some water
preacher cable curls 4x20-8 25-100 25lb incriments
behind the head curls 3x20-10 30,40,50
superseted with
rev chamber bar curls 3x8 75 (gettin tired)
concentration curls -3x10 20,25,30
a few wrist curls reg and rev

done!

Felt great havent had a day like this in a while gunna sleep like a baby and enjoy my off day tommorow!

[joe-yamma]

Oh so you didnt like sitting there waiting on frickin JBear to bring his ass to the gym either...but it was nice to catch up with you and julie....ouch... i was fashionably late??? haha

damn shaff, nice workout, way to kill it. i love destroying chest by repping out on a machine at the end.

curls for the girls...

[Shaffer_515]

ouch... i was fashionably late??? haha

damn shaff, nice workout, way to kill it. i love destroying chest by repping out on a machine at the end.

curls for the girls...

YEah dude I knew you were only coming to see chicks any how you just missed them!...lol

YEah man I was so pumped my wang was almost gettin swoll

[waugie14]

Doin work

Chest
Incline barbell 3x15-6 135,225,275
ran directly over and did
Inlcine db flys 3x10-6 55,65,75
Flat DB press 4x10-6 105,110,120 (feelin good so decided to just slay'em)
Decline cable fly 3x20 25lbs
heres where it got ugly-went to the crazy nautalis machine and pounded a circut of
palms out chest press -3x20 55,65,110
same machine has a fly rig -3x20 55,65,85
machine pullovers 3x20 60,70,80 (felt like fricken doian yates! lol)

Rested for about 10-15 mintutes and pounded some water
preacher cable curls 4x20-8 25-100 25lb incriments
behind the head curls 3x20-10 30,40,50
superseted with
rev chamber bar curls 3x8 75 (gettin tired)
concentration curls -3x10 20,25,30
a few wrist curls reg and rev

done!

Felt great havent had a day like this in a while gunna sleep like a baby and enjoy my off day tommorow!

made me tired readin this shit lol

[Shaffer_515]

made me tired readin this shit lol

that is cause you read at a 3rd grade level...dumbass!.....lol

[Shaffer_515]

long day today felt it tonight at the gym...head just wasnt in it

lat pull down -4x20-8 130,170,stack
Seated row -3x10-8 120,140 160 (concentrated on the contraction since my back didnt want to pull any weight...make it hurt)
Dead lift 4x? 135,225 315 405..didnt count reps didnt want to do these today but made myself i am pretty sure i got 3 on the 405
rope face pulls 4x20 50,60
row machine 3x10 80 (squeezed for 5-10 seconds each rep)

shitty night but great day (found out we are having a girl)....had a decent pump after it though!

[liftthatshit08]

long day today felt it tonight at the gym...head just wasnt in it

lat pull down -4x20-8 130,170,stack
Seated row -3x10-8 120,140 160 (concentrated on the contraction since my back didnt want to pull any weight...make it hurt)
Dead lift 4x? 135,225 315 405..didnt count reps didnt want to do these today but made myself i am pretty sure i got 3 on the 405
rope face pulls 4x20 50,60
row machine 3x10 80 (squeezed for 5-10 seconds each rep)

shitty night but great day (found out we are having a girl)....had a decent pump after it though!

dam dude, shitty night, idk bout that, sounds like u slaughtered ur back but good man! wait till u start ur diet, ur backs gonna be insane, and congrats on havin a daughter man!

[joe-yamma]

(concentrated on the contraction since my back didnt want to pull any weight...make it hurt)
(squeezed for 5-10 seconds each rep)

shitty night but great day (found out we are having a girl)....had a decent pump after it though!good shit bro...
always good to really feel that contraction and get the blood into the muscle...
a lesser man might've slacked off that night, but you put in work. bravo.

congrats on the good news... you'll be the crazy weight-lifting marine dad! lol

[Shaffer_515]

Feel shitty one day awesome the next

delts,tris, traps
Seated Militarty 4x15-10 135,185
Bent over rear delt fly - 4x15-10 15,20,25
incline straight arm cable rear delt thingy joe showed me 4x10, 5,10
db lateral raise 3x10 20

Tris
Cable skullcrushers-4x15 90 (after my last rep knocked out 8 lying press downs)
double db overhead extension 3x20-10 20,30,40
rope work- different grips,ranges and angles 10 differnet with with little rest 30lbs

traps
upright rows 3x30 (10 each grip)
one arm shrug 3x10 135
rev shrug 3x10 225

felt great today!

[Shaffer_515]

dam dude, shitty night, idk bout that, sounds like u slaughtered ur back but good man! wait till u start ur diet, ur backs gonna be insane, and congrats on havin a daughter man!


Now looking back it wasnt too shabby i just wasnt in the mind set last night and thanks

[Shaffer_515]

good shit bro...
always good to really feel that contraction and get the blood into the muscle...
a lesser man might've slacked off that night, but you put in work. bravo.

congrats on the good news... you'll be the crazy weight-lifting marine dad! lol

haha you know me I will always put my work in lol remember the oxford...lol

thanks man.....yeah she aint dating until she is 30

[Shaffer_515]

did some crazy shit sunday with joe bear...

some chest

rotor cuff stuff and bis (i think 3 times in seven days going to rest for a week)

that towel shit was crazy still feeling that shit

[Rexor91]

Fuck Rhinos... I wanna tame lygers

[Shaffer_515]

Fuck Rhinos... I wanna tame lygers


oh like my tat....lol i tell people its a liger known for its magical powers and shit...I want to start getting them on my face and neck....first off i dont want my wife to murder me and secondly i dont want lee priest to get all pissed that i got better ink on my nugget

[Rexor91]

oh like my tat....lol i tell people its a liger known for its magical powers and shit...I want to start getting them on my face and neck....first off i dont want my wife to murder me and secondly i dont want lee priest to get all pissed that i got better ink on my nugget

lmfao... it's bred for skill and magic. I think your tat looks badass though, I checked it out finally the other night

[liftthatshit08]

oh like my tat....lol i tell people its a liger known for its magical powers and shit...I want to start getting them on my face and neck....first off i dont want my wife to murder me and secondly i dont want lee priest to get all pissed that i got better ink on my nugget

haha, funny shit man, lee priest, haha he prob would get pissed, he shoulda never inked his face, but dam that dudes huge! if theers one dude outside of Animal i'd like to meet, it'd be Lee, seems like a real cool dude

[Shaffer_515]

Legs

Leg press 4x15-8 worked up to 8 plates a side
hack squat 3x10-15 3 plates a side did a triple drop set
Front squats 3x15-6 135,225,315
lying leg curls 4x20-4 80-160
leg extensions 6x25-5 60-180
Balarena squats on the smith 3x25 (no weight but the rig is like 90lbs)

calve circut 3x30

[liftthatshit08]

Legs

Leg press 4x15-8 worked up to 8 plates a side
hack squat 3x10-15 3 plates a side did a triple drop set
Front squats 3x15-6 135,225,315
lying leg curls 4x20-4 80-160
leg extensions 6x25-5 60-180
Balarena squats on the smith 3x25 (no weight but the rig is like 90lbs)

calve circut 3x30

awesome leg day dude!, cant wait till tomorrow, providing the weather holds out, i'll be up there to kill back w u...is there a set routine u we're gonna end up doin..

[Rexor91]

Legs

Leg press 4x15-8 worked up to 8 plates a side
hack squat 3x10-15 3 plates a side did a triple drop set
Front squats 3x15-6 135,225,315
lying leg curls 4x20-4 80-160
leg extensions 6x25-5 60-180
Balarena squats on the smith 3x25 (no weight but the rig is like 90lbs)

calve circut 3x30


That's a shit load of reps son, damn

[Shaffer_515]

awesome leg day dude!, cant wait till tomorrow, providing the weather holds out, i'll be up there to kill back w u...is there a set routine u we're gonna end up doin..

I am working on it later...its going to be the best back day of your stinkin life

That's a shit load of reps son, damn

Yeah now that I look at it....it didnt seem too much I didnt go too crazy on weight when it is cold out I always fuck up my lower back going to heavy

[Rexor91]

I am working on it later...its going to be the best back day of your stinkin life



Yeah now that I look at it....it didnt seem too much I didnt go too crazy on weight when it is cold out I always fuck up my lower back going to heavy


Yeah, you dont HAVE to go heavy on everything... go heavy on your say squat routine then light to moderate for high reps on everything else. That way you can try to stimulate as much growth production as possible. Best of both worlds...

[liftthatshit08]

I am working on it later...its going to be the best back day of your stinkin life



Yeah now that I look at it....it didnt seem too much I didnt go too crazy on weight when it is cold out I always fuck up my lower back going to heavy

awesome dude! even better than last week wen i finally deadlifted 315?? haha jk, yea man hit me up on my thread or watever later, and lemme know wat u come up with, im phsyched..

[Shaffer_515]

awesome dude! even better than last week wen i finally deadlifted 315?? haha jk, yea man hit me up on my thread or watever later, and lemme know wat u come up with, im phsyched..

just some off the wall rows with alternating grips and shit I am not deadlifting this week..focusing on lower lats and middle back thickness...then of course we will be doing posing

[liftthatshit08]

just some off the wall rows with alternating grips and shit I am not deadlifting this week..focusing on lower lats and middle back thickness...then of course we will be doing posing

haha im sure my back will look sick all pumped up, wat do u mean by off the wall rows? just like watever ones we can think of, and thats perfect, thats exacly wat i need to focus on..

[liftthatshit08]

just some off the wall rows with alternating grips and shit I am not deadlifting this week..focusing on lower lats and middle back thickness...then of course we will be doing posing

haha im sure my back will look sick all pumped up, wat do u mean by off the wall rows? just like watever ones we can think of, ,and thats perfect, lower lats and middle back are exacly wat i need to focus on..

[waugie14]

you clownshoes wanna come out to my hood next friday to deadlift?

[Shaffer_515]

you clownshoes wanna come out to my hood next friday to deadlift?

I would love to but probubly wont beable to pass that one past the wife after draging her prenant ass around the arnold for 2 days...got to say she is a trooper...probubly take her out next friday to say thanks...

[Rexor91]

I would love to but probubly wont beable to pass that one past the wife after draging her prenant ass around the arnold for 2 days...got to say she is a trooper...probubly take her out next friday to say thanks...

I want to dead lift :( lol... what are you guys plannin' on workin' at the Classic?

[Shaffer_515]

The only thing i heard about the arnold is a pow-wow at noon on saturday...and new tshirts no one is talking about actually fucking lifting

[Rexor91]

The only thing i heard about the arnold is a pow-wow at noon on saturday...and new tshirts no one is talking about actually fucking lifting

WTF!? I thought a big ass ABC was goin down sat night right after the expo, before the mens finals?

[Shaffer_515]

WTF!? I thought a big ass ABC was goin down sat night right after the expo, before the mens finals?

oh very well I am there then

[Rexor91]

oh very well I am there then

Fuck, if not... wanna go lift? lol

[Shaffer_515]

Fo sho

[Rexor91]

Fo sho

Good deal, we can plan our majestic african rhino taming business.... what's your view on zebras?

[Shaffer_515]

Good deal, we can plan our majestic african rhino taming business.... what's your view on zebras?

they are alittle tender but taste awesome off a forman grill

[waugie14]

dont forget about fillet'd giraffes

[Shaffer_515]

dont forget about fillet'd giraffes

Not too bad either as long as you have sex with the dead carcus first!

[Rexor91]

I'd kick a giraffe in the throat... how pissed would a hippo get if you hit him in the nuts do you think?

[Shaffer_515]

I'd kick a giraffe in the throat... how pissed would a hippo get if you hit him in the nuts do you think?

Dem things are fuckin mean to begin with i wouldnt advise you to do such a thing that is animal abuse....Branch warren would want to go hunting with us fuck wild boar...we're going after africanized spider monkeys with katannas and body armor and Machine gun mounted dune buggies

[Rexor91]

Dem things are fuckin mean to begin with i wouldnt advise you to do such a thing that is animal abuse....Branch warren would want to go hunting with us fuck wild boar...we're going after africanized spider monkeys with katannas and body armor and Machine gun mounted dune buggies

LMGDAO... But they live where the bare assed babboons live with hockey skates and football bats, bastards will fuck you up. I watched an documentary on em on A&E once... little jungle kids from the congo had an all out bare assed battle

[Shaffer_515]

Those baboons are our emabassadors they want peice and tranquility in thier desertjunglerainforest....those little bastard bare assed kids are fucked up

[Rexor91]

Those baboons are our emabassadors they want peice and tranquility in thier desertjunglerainforest....those little bastard bare assed kids are fucked up

lmao, they remind me of the kindergarten kids off of that oldschool cartoon Recess lol

[Shaffer_515]

lmao, they remind me of the kindergarten kids off of that oldschool cartoon Recess lol

haha any how back to training cuz

[joe-yamma]

this and chaz's are probably my favorite thread to read... you guys are killing me.
too bad i won't be able to crack jokes and jack around at the show w/ you guys this weekend.
make sure you guys represent for me!
how, you say???
1.) call someone a jag off
2.) say "Let's get seriousss" in your best Arnold voice, often.
3.) try to get House to eat spicy green stuff again

[Rexor91]

haha any how back to training cuz

Bring it. You know what your plannin' to work on sat night?

[Shaffer_515]

this and chaz's are probably my favorite thread to read... you guys are killing me.
too bad i won't be able to crack jokes and jack around at the show w/ you guys this weekend.
make sure you guys represent for me!
how, you say???
1.) call someone a jag off
2.) say "Let's get seriousss" in your best Arnold voice, often.
3.) try to get House to eat spicy green stuff again

YEs my friend I will represent you the best way possible....

I am going to add 40 lbs and get all greasey and italian where a nasty skull cap and tell people to lets get serious....and if they get shitty with me I will call them a jag off and give them a most muscular

[Shaffer_515]

Bring it. You know what your plannin' to work on sat night?

umm i think i have chest and bi's or legs....I dont know...if i am going to the finals or not

[Rexor91]

umm i think i have chest and bi's or legs....I dont know...if i am going to the finals or not

Hmm, you plan on winning that constest or... buying tickets? lol

[waugie14]

YEs my friend I will represent you the best way possible....

I am going to add 40 lbs and get all greasey and italian where a nasty skull cap and tell people to lets get serious....and if they get shitty with me I will call them a jag off and give them a most muscular

DO IT NOWWW!!! DO IT!!

[Rexor91]

DO IT NOWWW!!! DO IT!!

lmfao, GET TO DA CHOPPAAHHHHHHH

[Shaffer_515]

WHo is your daddy and what does he do?

now "LEts get Serious"

Back
figured I would do the old Sergio style and superset width and thickness movements

Lat Pull down superseted w/ seated rows 3x15-8
Lying Incline bench db rows superseted w/ standing one armed low cable rows 3x20-15
Row Machine superseted w/ machine pullovers 3x15-10
Face pulls supper seted w/ rope straight arm pulldowns 3x15
and then wrap the pull up bar and hung for 60 seconds 3 times

Good pump...went alittle lighter than usual to really squeeze and hold the contractions....

went in the sauna and did some posing and was wrecked

[liftthatshit08]

WHo is your daddy and what does he do?

now "LEts get Serious"

Back
figured I would do the old Sergio style and superset width and thickness movements

Lat Pull down superseted w/ seated rows 3x15-8
Lying Incline bench db rows superseted w/ standing one armed low cable rows 3x20-15
Row Machine superseted w/ machine pullovers 3x15-10
Face pulls supper seted w/ rope straight arm pulldowns 3x15
and then wrap the pull up bar and hung for 60 seconds 3 times

Good pump...went alittle lighter than usual to really squeeze and hold the contractions....

went in the sauna and did some posing and was wrecked


Good shit bro! good shit, wish i had been there, coulda def used this routine, wat day u think ur doin back next week? hit me up lemme know, we'll kill it..

[joe-yamma]

YEs my friend I will represent you the best way possible....
I am going to add 40 lbs and get all greasey and italian where a nasty skull cap and tell people to lets get serious....and if they get shitty with me I will call them a jag off and give them a most muscular

DO IT NOWWW!!! DO IT!!

nice! lol

man, it's gonna be tough to jag-up you're thread now that i can only use my left hand to type... grrrr

sweet back day, looks like you hit it from every angle. i also see the rear delt secret weapon in there too...

[Shaffer_515]

Good shit bro! good shit, wish i had been there, coulda def used this routine, wat day u think ur doin back next week? hit me up lemme know, we'll kill it..

Thanks dude you missed a great pump...i am never working back again...maybe we can hit legs or chest since you back out of every back day i invited you to...

nice! lol

man, it's gonna be tough to jag-up you're thread now that i can only use my left hand to type... grrrr

sweet back day, looks like you hit it from every angle. i also see the rear delt secret weapon in there too...

well thats what you get for being a bitch like that bitch chaz....fuckin jag-offs

[liftthatshit08]

Thanks dude you missed a great pump...i am never working back again...maybe we can hit legs or chest since you back out of every back day i invited you to...

oh yea i know dude, i have, its bad, but that last one i had to, i thot it was gonna snow like hell, and my car is like horrible in the snow, and i didnt wanna kill myself, i'll make it out there sometime man, lemme know wen ur gonna train wat again, and i'll try to make it out to train with a real animal, haha, ....i thnk i got chest 2morrow, legs tuesday, and as for the rest of the week , i havent really figured that out yet, i'll go day by day, but yea lemme know bro, i wanna make it out there

[Shaffer_515]

Had a very humbleing and motovating weekend at the arnold

gave House hell every chance I could...had a few good laughs
Bullshitted with wrath for about an hour saturday..I think we talked about everything from...lifting, sports weather and just craking jokes it was really cool.
talked over philosophy with machine it was nice to see the human side of the dude...
and did i mention the LAD is one big mutha fucka

The best was to lift with Vinny on saturday night...he helped alot with how to develop a chest

[Pizzalamp]

Had a very humbleing and motovating weekend at the arnold

gave House hell every chance I could...had a few good laughs
Bullshitted with wrath for about an hour saturday..I think we talked about everything from...lifting, sports weather and just craking jokes it was really cool.
talked over philosophy with machine it was nice to see the human side of the dude...
and did i mention the LAD is one big mutha fucka

The best was to lift with Vinny on saturday night...he helped alot with how to develop a chest

hey
great working out w/ u sat
pleasure to meet you for sure

[Shaffer_515]

hey
great working out w/ u sat
pleasure to meet you for sure

You too man I didnt even know your name..sorry...but you are a strong mo fo!!

[Pizzalamp]

You too man I didnt even know your name..sorry...but you are a strong mo fo!!

thanks
you were strong as well-def very strong in the curls

[Shaffer_515]

Well it has been a pretty successful training period for me thus far...

Jan 5 -189lbs
March 4- 208lbs

All my lifts went up and really concentrated on feeling it more than just moving it

I could have not have done it with out help and advice from good people around me
I just wanted to thank a few of the people that have been helping me reach these goals from being a skrawny 150lbs 2 years ago to where i am now...
Chaz- for always giving me some good info and trianing time
Joe- for being the little chemist and just being the bear you are...get better soon
Heather - for busting my balls and getting me to go see andy B
Erik - for being someone to look up too and for the good laughs...
Vinny - for being a plethera of knowledge and tellining it how it is...and just being you
and most of all my wife missy for being my baby momma and dealing with my difficult ass..I owe her big time!...lol
And everyone else that has been along for the ride so far!

This weekend I am going down to see andy again hopefully and get one good month of offseason in before prep starts!

and I have decided to not do the OCB show and focus on the NPC show on the 13th of september but I am still going to be there for chaz...becuase he is my bitch!...lol

[Rexor91]

Shaff, good meetin' ya bra.... sadly enough, I only came away with 4 shaker cups this year lol. We had a couple of good laughs, our selves lol... but good luck on the show prep bra, and you used to weigh 150lbs!?

[Shaffer_515]

Shaff, good meetin' ya bra.... sadly enough, I only came away with 4 shaker cups this year lol. We had a couple of good laughs, our selves lol... but good luck on the show prep bra, and you used to weigh 150lbs!?


you beat me I only got 2 but i got 12 free shirts on friday and 2 and a towel on saturday..lol

Thanks for the support brother all the best in camp coming up man! lay'em out!

YEah I was 150lbs a few years back..just alittle dude with a bad attitude...lol

[Rexor91]

you beat me I only got 2 but i got 12 free shirts on friday and 2 and a towel on saturday..lol

Thanks for the support brother all the best in camp coming up man! lay'em out!

YEah I was 150lbs a few years back..just alittle dude with a bad attitude...lol

lmao, little man syndrom... good stuff. Thanks man, lookin' forward to it. I've got some plans laid out for the future too, so should be a good ride. I got like 15 shirts, but no damn towels :( lol. Got enough supplement samples to last me a good few months though lol. Chaz not ever make it out?

[Shaffer_515]

yeah he was out saturday with his brother I didnt see him too much he walked around and I went to the movies with the wife for a bit until the ABC session...next year we are going to try and make it a whole weekend so we dont have to fuck around on saturday in the crowds

[Rexor91]

yeah he was out saturday with his brother I didnt see him too much he walked around and I went to the movies with the wife for a bit until the ABC session...next year we are going to try and make it a whole weekend so we dont have to fuck around on saturday in the crowds

lmao, dude you ain't lying.... Sat was straight up retarded. They need to open that shit up a little more

[Shaffer_515]

my calves and back of my knees have a few brusies from those god damn BSN bags lol...sent the wife out shoppin on saturday

[joe-yamma]

Well it has been a pretty successful training period for me thus far...
Jan 5 -189lbs
March 4- 208lbs

This weekend I am going down to see andy again hopefully and get one good month of offseason in before prep starts!

and I have decided to not do the OCB show and focus on the NPC show on the 13th of september but I am still going to be there for chaz...becuase he is my bitch!...lol
damn bro, that's impressive. those results are a testament to your hard work and dedication.
you know i'm along for the ride w/ you...
can't wait to see what you bring to the stage in September.

[Rexor91]

my calves and back of my knees have a few brusies from those god damn BSN bags lol...sent the wife out shoppin on saturday

lmgdao, the fuckin rope handles on those things about cut all my damn fingers off

[Shaffer_515]

damn bro, that's impressive. those results are a testament to your hard work and dedication.
you know i'm along for the ride w/ you...
can't wait to see what you bring to the stage in September.

thanks joe it really means alot from you and I know you arent jsut blowing smoke up my ass ...lol

you are a great friend I am so glad we met up and been hittin for some time now!...

I am just trying to catch up to butch...he is a monster

[Rexor91]

damn bro, that's impressive. those results are a testament to your hard work and dedication.
you know i'm along for the ride w/ you...
can't wait to see what you bring to the stage in September.

x2.... hey bra, post your workout you did with Vinny

[Shaffer_515]

Legs....

Vinny sent me this yesterday to give a try...I thought it was going to be easy...i was wrong I was in so much pain i almost was in tears this blew my quads the fuck up!

circut of
185 squats
5 plates per side leg press
80lb leg extension
------do them 4x12 with no rest
then finish the day off with
135 sldl for 12 x5

out the door...almost had to crawl

lol

[Shaffer_515]

last saturday at the abc it was kinda like this

incline hs 3x12,10 2 then 3, and 3 & quarter each side
some other crazy hs incline 2x10-8
chest machine 2x10
Incline HS 1x 15 3 plates 15 reps with rest 2 times at 10 and again at 12 (10 seconds rest)

9 sets and had a nasty pump ONLY in my chest no delts at all

bis
preacher machine 3x15-10 25,35,60
Alt DB curl -2x12-10 45lbs
Hammer Curl 2x15-10 50,55,30

Vinny went over a few little pointers to really make you feel the contraction...very simple little things that you would never realize

[Rexor91]

last saturday at the abc it was kinda like this

incline hs 3x12,10 2 then 3, and 3 & quarter each side
some other crazy hs incline 2x10-8
chest machine 2x10
Incline HS 1x 15 3 plates 15 reps with rest 2 times at 10 and again at 12 (10 seconds rest)

9 sets and had a nasty pump ONLY in my chest no delts at all

bis
preacher machine 3x15-10 25,35,60
Alt DB curl -2x12-10 45lbs
Hammer Curl 2x15-10 50,55,30

Vinny went over a few little pointers to really make you feel the contraction...very simple little things that you would never realize


Pointers like what, let's hear them shits son! lol

[Rexor91]

Legs....

Vinny sent me this yesterday to give a try...I thought it was going to be easy...i was wrong I was in so much pain i almost was in tears this blew my quads the fuck up!

circut of
185 squats
5 plates per side leg press
80lb leg extension
------do them 4x12 with no rest
then finish the day off with
135 sldl for 12 x5

out the door...almost had to crawl

lol

That sounds hard as hell lol, you thought that'd be easy!? That's an un-Godly giant set

[Shaffer_515]

Pointers like what, let's hear them shits son! lol

umm

Dont do forced reps...too much risk if the lift isnt there it isnt there

dont wrap your thumbs doing preachers and no need to go all the way down...too voulnrable at the bottom position

and just showing us how to hit the upper chest with out using the front delts so much

[Rexor91]

umm

Dont do forced reps...too much risk if the lift isnt there it isnt there

dont wrap your thumbs doing preachers and no need to go all the way down...too voulnrable at the bottom position

and just showing us how to hit the upper chest with out using the front delts so much

Nice.... as far as the chest, just like elbow positioning on the HS stuff or just where the bar lines up across your chest?

[Shaffer_515]

Nice.... as far as the chest, just like elbow positioning on the HS stuff or just where the bar lines up across your chest?

keep the grip wide and kinda lower your traps and shoulders in the movent so our chest takes the brunt of the hit

[Rexor91]

keep the grip wide and kinda lower your traps and shoulders in the movent so our chest takes the brunt of the hit

Good deal, never tried that... I'm gonna giv'er a shot. What are you hitting up tonight?

[Shaffer_515]

Good deal, never tried that... I'm gonna giv'er a shot. What are you hitting up tonight?


its the back attack tonight...figured I would try some vaitations of chins...was talking with Ben White about diffent grips and angles to hit the back so we will see how that turns out...and yourself...oh wait its wed proubly just beat your meat into submisson...lol

[Rexor91]

its the back attack tonight...figured I would try some vaitations of chins...was talking with Ben White about diffent grips and angles to hit the back so we will see how that turns out...and yourself...oh wait its wed proubly just beat your meat into submisson...lol

Uh, that's everyday.... duh, wtf... just on wednesdays!? Your married, I guess it's double time for you right? lmao Nice, I've got back too. Do you do DL's as a staple of your back workouts?

[Shaffer_515]

Uh, that's everyday.... duh, wtf... just on wednesdays!? Your married, I guess it's double time for you right? lmao Nice, I've got back too. Do you do DL's as a staple of your back workouts?

Do them yeah not as a staple...I will probubly do some rack pulls my knees are killing me from this weekend...I try to do some variation of them...but I did Stiff Legs yesterday...so i am not all about them today...but who knows I could take a shit and think about it and change my mind.....I mean i dont throw Chaz numbers around like dead lift 540 and then go over and do hyper extensions with a olympic bar with 2 pies a side like dorian fuckin yates

[Rexor91]

Do them yeah not as a staple...I will probubly do some rack pulls my knees are killing me from this weekend...I try to do some variation of them...but I did Stiff Legs yesterday...so i am not all about them today...but who knows I could take a shit and think about it and change my mind.....I mean i dont throw Chaz numbers around like dead lift 540 and then go over and do hyper extensions with a olympic bar with 2 pies a side like dorian fuckin yates

lmfao.... Chaz. I wish I coulda got a chance to meet that gomer. Yeah, dude you aint lyin... my kness are killin' too from walkin on that concrete all friggin' weekend. I bet I walked 20 miles lol. I hear ya, I'm thinkin' I'll go a little light for a 10-15 rep range

[Shaffer_515]

lmfao.... Chaz. I wish I coulda got a chance to meet that gomer. Yeah, dude you aint lyin... my kness are killin' too from walkin on that concrete all friggin' weekend. I bet I walked 20 miles lol. I hear ya, I'm thinkin' I'll go a little light for a 10-15 rep range

yeah dude I got some tiger balm last night and lathered up the knees...I fell asleep real quick....then i got kicked to the couch for snoring....lol...lately my knees have been alittle tender and grindy....probubly not good but I will manage

[Rexor91]

yeah dude I got some tiger balm last night and lathered up the knees...I fell asleep real quick....then i got kicked to the couch for snoring....lol...lately my knees have been alittle tender and grindy....probubly not good but I will manage

No doubt... gotta save those knees though, cant do with without your knees! I was about crippled on Sunday though, walkin through the damn air port

[Shaffer_515]

back attack

Chins 3x10 wide, v-handle, close grip overhand
Rack lifts (ankle high just to get them off the ground) 15-4 225,315,365,405
Jail house rows -5x 15-4 worked up to 5 plates (something about 5, 4 is easy 5 kills me must be in my head)
standing low cable rows w/rope 5x15 150lbs ss w/ Yates style pull overs 110,120,130
Lat pull down with under hand chamber bar grip ss w/ wide bar seated rows...just burned out with them didnt count anything

It was a nice change to do the movement in reverse got a great pounding pump in the lats...finally getting some good width with the lat spead!

[Rexor91]

back attack

Chins 3x10 wide, v-handle, close grip overhand
Rack lifts (ankle high just to get them off the ground) 15-4 225,315,365,405
Jail house rows -5x 15-4 worked up to 5 plates (something about 5, 4 is easy 5 kills me must be in my head)
standing low cable rows w/rope 5x15 150lbs ss w/ Yates style pull overs 110,120,130
Lat pull down with under hand chamber bar grip ss w/ wide bar seated rows...just burned out with them didnt count anything

It was a nice change to do the movement in reverse got a great pounding pump in the lats...finally getting some good width with the lat spead!


Nice, I love jail house rows.... old school finesse at it's finest

[RooRooTJ]

back attack

Chins 3x10 wide, v-handle, close grip overhand
Rack lifts (ankle high just to get them off the ground) 15-4 225,315,365,405
Jail house rows -5x 15-4 worked up to 5 plates (something about 5, 4 is easy 5 kills me must be in my head)
standing low cable rows w/rope 5x15 150lbs ss w/ Yates style pull overs 110,120,130
Lat pull down with under hand chamber bar grip ss w/ wide bar seated rows...just burned out with them didnt count anything

It was a nice change to do the movement in reverse got a great pounding pump in the lats...finally getting some good width with the lat spead!

Looks solid bro. I might have to try some of these. How do those Yates style pull overs go?

[Shaffer_515]

Nice, I love jail house rows.... old school finesse at it's finest


Yeah dude i had a brain fart...I was supposed to do bent over rows but I was standing there all stupid like for 45 seconds and was like fuck it I will do these

Looks solid bro. I might have to try some of these. How do those Yates style pull overs go?

No doubt Roo!....Ever watch Blood and Guts?....get in the pull over machine and have your plams facing beind you with a closer than usual grip (it depends on the wieght too much and you can risk shoulder injury)....and pound them mothers down I like to holdon the way down and try to really contract just my lats.....


It takes me a bit to get situated in this got forsaken thing....I went pretty heavy so I used the seat belt to keep me in there....then I used the leg assist to get it down far enough to wrap the staps on now that i think of it I can try those grizzley hooks they might work alittle better

[Rexor91]

Blood and Guts is classic, please believe that

[Shaffer_515]

Blood and Guts is classic, please believe that